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Discussion & Rating
Tina - Feb. 7, 2024, 10:05 p.m.
Hi there,
Do you suggest cooking nuts after soaking in the oven on low or in a dehydrator?
-Tina
PUL Team - Feb. 7, 2024, 11:25 p.m.
Hey Tina, we don't personally soak nuts and seeds if we're roasting or baking them, and mainly soak them if we're snacking on them as-is.
If you'd like to cook your nuts after soaking them you're welcome to and you could use either the oven or dehydrator though. Dehydrators provide a gentler and more controlled drying process, so perhaps this could preserve the nutrients and flavours of the nuts more effectively 🤗
Pam - Dec. 23, 2023, 1:19 a.m.
Hi I am new to PUL and am enjoying tweeking my diet for healthier options and a few extra vegan meals each week for the family. I sometimes use other recipes online using tinned beans/lentils. My normal process is to drain and rinse but some recipes say to add with the water that’s in the tin. I believed draining and rinsing was to reduce salt and was a healthier option or does it not make a lot of difference?
PUL Team - Dec. 24, 2023, 3:27 a.m.
Hey there, Pam, a warm welcome to PUL 💛 Draining and rinsing canned beans indeed reduces salt. Some recipes may say to add the water from the tin for flavour or other properties. For example, the water from chickpea tins called "aquafaba" can act as an egg substitute in various recipes. We hope this helps for now and we're excited to continue this journey together!
Dorothy - Oct. 11, 2023, 12:49 a.m.
Hi I'm just wondering if you soak glutinous rice in hot water for 2 hours or overnight does it affects the nutritional value of the rice thank you
PUL Team - Oct. 11, 2023, 10:05 p.m.
Hey there, Dorothy, soaking rice can indeed improve its nutritional value, making some nutrients easier to absorb 😊
Ariba - July 19, 2023, 12:25 p.m.
Edit:
I have a mix of seeds (sunflower, black seeds, sesame and pumpkin). The seeds are hulled and cleaned. I sent you an email as well however i still don’t understand the correct way of consuming the seed mix. I can do either of the following: 1. Soak them overnight 2. Roast them 3. Eat them raw What is the recommended option to do in order to remove the anti nutrients? Also doesn’t roasting kill the good nutrients? (My qs is only in regards to this SEED MIX not nuts.)
PUL Team - July 23, 2023, 8:22 p.m.
Hey there, Ariba, thanks for the questions and patience! If you'd like to soak seeds overnight before roasting that would help with the absorption of nutrients, although roasting on its own is thought to help break down some anti-nutrients due to the heat!
Roasting seeds can impact some nutrients. For example, some heat-unstable nutrients such as B vitamins and carotenoids are lower in roasted seeds than in raw counterparts. Heat-stable nutrients, such as fibre, protein, and minerals tend to be similar. Other nutrients, such as phenols, flavonoids, and antioxidant properties may improve after roasting🙂
We don't personally soak seeds if we're roasting or baking them, and mainly soak them if we're just snacking on them as-is. If you want to get rid of as many anti-nutrients though, 1,2, and then 3 would get be the order. Seeds are still incredibly wholesome whether or not they’re been soaked or roasted, so we’d suggest doing whatever works best for your schedule and lifestyle!
Ariba - July 19, 2023, 12:23 p.m.
I have a mix of seeds (sunflower, black seeds, sesame and pumpkin). I sent you an email as well however i still don’t understand the correct way of consuming the seed mix. I can do either of the following:
1. Soak them overnight
2. Roast them
3. Eat them raw
What is the recommended option to do in order to remove the anti nutrients? Also doesn’t roasting kill the good nutrients?
(My qs is only in regards to this SEED MIX not nuts.)
Sabrina - April 29, 2023, 10:40 a.m.
Hey! I was wondering if you know much about kidney beans? I'm cooking them for the first time and while reading up on how best to do it I discovered that they can be highly toxic when not cooked properly and that made me really nervous. Since I trust PUL very much as an information source about food, I was wondering if you have experience cooking them? I soaked them overnight and boiled them for longer than most sources say before turning the temperature down to be on the safe side but I'm still a little nervous about eating them.
PUL Team - May 1, 2023, 7:33 p.m.
Hey Sabrina, thanks for trusting PUL! Kidney beans contain a toxin called phytohaemagglutinin that can be harmful if not cooked properly. Soaking them and cooking them well, for example for at least 10 minutes, helps make sure they're safe to eat. You can also opt for canned varieties since these are processed at a high temperatureand pressure which destroys toxins. A healthcare professional near you may be able to provide more insight and personalized advice if you'd like 🤗
Simon thiongo - Dec. 29, 2022, 9:02 a.m.
Very nice information from pickuplimes.com
Lisa Huang - Oct. 28, 2022, 6:56 p.m.
Thank you so much for taking the time out of your busy day to share your valuable knowledge with us! It means so much! You're doing so much good for the world, you don't even know. Thanks a million for sharing! I love every bit of your content, from your blog posts to your YouTube videos. Sending you lots of love and gratitude 😊💜 Love, Lisa
PUL Team - Oct. 30, 2022, 2:10 a.m.
Hi, Lisa, aw you're too kind! Thank you for helping make the PUL community so incredible 💛
Leon - Oct. 25, 2022, 7:06 p.m.
Can you soak oats that are processed, such as rolled, steel cut, quick, etc, for the same benefits?
PUL Team - Oct. 26, 2022, 5:04 a.m.
Hey there, Leon, yes if we're using steel-cut oats we tend to soak them overnight. This helps to improve our body's ability to absorb the nutrients in the oats, and it cooks faster too, which is a bonus! If using quick or rolled oats, we wouldn't necessarily soak them if we're making something like overnight oats or granola. It's up to you as well based on what's accessible and preferred. I hope this helps for now 😊
Juliet - Jan. 17, 2023, 9:02 p.m.
Hello - thanks for this article. Should you discard the soaking liquid after soaking oats or is that just pulses? I've read elsewhere it's alright to keep the soaking liquid (this is what I've been doing with overnight oats soaked in milk) Want to make sure I get it right!! Thanks very much
PUL Team - Jan. 17, 2023, 10:05 p.m.
Hey there, Juliet, for us personally it depends on the type of oats we're using! If we're using steel-cut oats (which are more fibrous than quick or rolled oats), we typically soak overnight and then drain the liquid the next morning. If using rolled oats, then we wouldn't necessarily discard the liquid. There's usually not much liquid to drain anyways with overnight oats so totally okay to enjoy as 😃
Katia - Sept. 29, 2022, 3:58 a.m.
Hi ! Thank you for the article. Do you soak in a container with a lid ? Do you keep it on the counter or in the fridge ?
PUL Team - Sept. 29, 2022, 5:36 a.m.
Hey there, Katia, we typically soak uncovered and on the counter if it's only an overnight soak, but if soaking for longer, we'd recommend popping a lid on it and placing it in the fridge🙂
DMF - May 22, 2022, 2:38 p.m.
This a very helpful recipe. My mom always soaked her beans but I never knew the reasoning for that extra step. She would also add 1teaspoon of baking soda to take away the gas
PUL Team - May 23, 2022, 8:26 p.m.
Hi DMF, so glad the article was helpful and thank you for sharing your mom's approach 😃
Viji - April 22, 2022, 10:53 a.m.
So grateful for this information; I vaguely remember my grandmother soaking beans legumes & pulses overnight before cooking them the following day. Will this help me stay on a low fodmap vegan diet because as an Indian, this is my main & favourite source of protein which I consume almost daily. I have been told by a non Indian low fodmap nutritionist to stay away from them altogether which intuitively, I disagree with.
PUL Team - April 23, 2022, 2:24 a.m.
Hey Viji, thanks for sharing your personal connection with it! We'd recommend working with a nutrition professional, such as a registered dietitian for personalized advice. In the meantime, we'll note down a request for content on FODMAPs and you may find the information from Monash University interesting if you haven't already seen it: https://www.monashfodmap.com/ 😊
Josie - April 21, 2022, 12:07 a.m.
I have a question. If a recipe asks for almonds, cashews and etc.... Do you soak first?
PUL Team - April 21, 2022, 4:10 a.m.
Hi there, Josie, thanks for the question 😃 We typically don't soak nuts if we're roasting or baking them. For example, if they're used in a granola recipe or to make candied nuts. We mainly only soak nuts if we're snacking on them as-is, or if we're using them in dressings or sauces, although we don't necessarily do this all the time. Nuts are incredibly wholesome whether or not they’ve been soaked, so we’d suggest doing whatever works best for your schedule and lifestyle!
Josie Duke - April 22, 2022, 12:27 a.m.
Well explained. Thanks for taking the time to reply.
Vikas - Feb. 23, 2022, 7:28 a.m.
Hello,
First of all thanks for this valuable scientific knowledge. However i have a small query that does roasting nuts and seeds do the same thing which soaking does?
PUL Team - Feb. 24, 2022, 7:17 a.m.
Hey Vikas, thank you! That's a lovely question. It's thought that roasting can get rid of anti-nutrients, although possibly not as effectively as soaking for phytic acid. Here's a sample research paper on the topic: pubmed.ncbi.nlm.nih.gov/29580…. For some nuts, the impact of soaking is still mixed as well (pubmed.ncbi.nlm.nih.gov/32199…).
In case you're interested, we generally don't soak nuts if we're roasting or baking them. We mainly only soak them if we're just snacking on them as-is. Not necessary to do it all the time, though. We hope this helps for now, Vikas 😊
Mariam - Feb. 19, 2022, 1:51 a.m.
Thank you for a great article! I use many different types of nuts and seeds in my oatmeals. I was wondering if I could soak all of them together overnight, or is this generally not advisable? Thank you!
PUL Team - Feb. 19, 2022, 5:05 a.m.
Hi Mariam, a lovely question! We usually don't soak our nuts or seeds if we're roasting or baking them, and mainly soak them if we're just snacking on them as-is. If you add raw nuts/seeds to your oatmeal, then soaking them together sounds great!
Mariam - Feb. 20, 2022, 9:14 p.m.
Thank you! :)
Abigail - Jan. 3, 2022, 6:38 a.m.
Thank you for the enlightenment with regards soaking of beans, I thought it was unhealthy so chose to check the internet to verify my feelings and I am glad I did
PUL Team - Jan. 3, 2022, 6:54 a.m.
Glad the article was helpful, Abigail :)
Vanessa - Dec. 21, 2021, 8:57 a.m.
Thanks for this great article, PUL team.
I have recently started exploring lentils. Could you help to break down the difference the different coloured lentils and their benefits?
much appreciated :D
PUL Team - Dec. 22, 2021, 3:28 a.m.
Hey Vanessa, thanks for the question! Lentils are one of our favourites to experiment with 🙂 The main types include black, red, yellow, green, and brown lentils although there are various types. In general, lentils are a delicious option to help boost protein, fibre, and other nutrients such as zinc or iron. We'll note down a suggestion for an article to chat more about them. In the meantime, you might find our protein, zinc, or iron articles helpful if you're interested and haven't already seen them: pickuplimes.com/article/prote…, pickuplimes.com/article/zinc-…, pickuplimes.com/article/iron-…
Mary - Nov. 16, 2021, 9:46 p.m.
Hey I have a question what makes grains increase in quantity after soaking them
Question 2. If I soak my grains for let say two hours am I supposed to drain that water or I can still cook them using the same water. Kindly respond.
Thanks
PUL Team - Nov. 17, 2021, 2:17 a.m.
Hi there, Mary, thanks for the questions! Grains tend to expand in size when soaking as they absorb a bit of the water they are soaking in. Generally, we discard the soaked water before cooking. I hope this helps for now 😊
Lisa - Sept. 29, 2021, 1:53 p.m.
Good information! Does soaking grains change amounts and cooking times enough to adjust the recipe?
For example, soaking 1/4 cup steel cut oats seems to make them MORE than one 1/4 cup oats after finished soaking. Do I still add the water ratio for a 1/4 cup and cook according to original instructions? Same question for rice, quinoa, etc. I want to start soaking our grains but am unsure how it affects the amounts & cooking times I’m used to for cooking those foods.
Also would love a good foul proof way to cook, or ideally, oven bake, small servings of steel cut oats. Have not figured it out yet. 🙂
PUL Team - Sept. 29, 2021, 9:20 p.m.
Hi there, Lisa, thanks for the question! Soaking indeed will help decrease the cooking time, and also decreases the amount of liquid needed compared to the original recipe. For steel-cut oats, you could half the cooking time and use around 15-30% less liquid if using soaked oats when recipe instructions don't account for soaking. In general, 1 cup of soaked steel-cut oats to 2 cups water and/or plant-based milk should work well. You may be interested in our Classic Creamy Steel-Cut Oatmeal recipe (pickuplimes.com/recipe/classi…) if you haven't already seen it 🙂
We do provide liquid and cooking time recommendations in more depth in our Jumpstart Guide. You can find more information here: pickuplimes.com/newsletter if desired. We hope this helps for now 🤗
Ciara O'Neill - Sept. 6, 2021, 1:51 p.m.
Hello!
Do you still need to soak beans/grains even if they come out of a tin, or are they good to go straight away once you have rinsed them?
Thanks,
Ciara
PUL Team - Sept. 8, 2021, 6:50 p.m.
Hi Ciara, thanks for the question! No need to soak for canned legumes or grains. Indeed we do recommend to drain and give the legumes or grain a good rinse before using and then you're good to go☺️
Farah - Aug. 29, 2021, 9:45 p.m.
Thank you for the very helpful article!
Mia - Aug. 22, 2021, 3:10 p.m.
Hi PUL,
do you think there is a limit to soaking time? It would be really useful to store soaked (or rather: still soaking) beans and nuts in the fridge or cellar, then drain them whenever needed for cooking or snacking.
On a similar topic, how easy would it be to DIY canned beans? I don't like buying them and usually get dried beans and lentils, which makes cooking with them less spontanous. Do you think it would be as easy as soaking, shortly cooking and filling jars with them to store away for longer periods of time?
I hope I phrased my questions intelligibly ^^; my brain doesn't feel very English today
thank you and best regards,
Mia
PUL Team - Aug. 29, 2021, 7:02 p.m.
Hey there, Mia, thank you for the lovely questions and patience in us responding! Your English is incredible ☺️
If soaked for extended periods of time, you may find that legumes or nuts and seeds ferment, sprout, or get overly soggy. The limit for soaking may depend on a few factors, such as what's being soaked and the temperature. We'd recommend ensuring that foods (especially beans) are soaked in the fridge if a longer soak is desired to prevent them from spoiling. An alternative that may be more food safe is removing soaked legumes from the soaking water, thoroughly drying them, and then storing them in an airtight container in the fridge for ~4 days. If you smell anything sour it's a sign to discard the batch 🙂
We haven't had a chance to test out canning beans recently so I've noted it down as a suggestion for future PUL content. In the meantime, it may be worthwhile to look into pressure canners to ensure food safety 🌻 We hope this helps for now!
Gladys Than - June 1, 2021, 4:23 a.m.
Hi PUL, just wondering about it is beneficial to remove the liquid that is used to soak overnight oats? for example, is it better to
1) soak the oats and chia seed overnight with water, and then drain the water and mix oats and chia seed with milk the next morning or,
2) soak the oats and chia seed overnight with milk and then eat it the next morning, as i will be consuming the anti-nutrients in the milk?
Thank you so much! i'm new to this plant-based diet and i derived so much information from your videos and articles. love the fact that you incoorpate evidence-based practice!
PUL Team - June 5, 2021, 5:09 p.m.
Hey Gladys, it's a great question! I personally do both, but it depends on the type of oats we're using. If using steel-cut oats (which is has a more fibrous outer coat compared to rolled oats), I always prefer to soak these overnight and then drain - so option (1) you mentioned. This helps to improve our body's ability to absorb the nutrients in the oats, and it cooks faster too, which is a bonus. If using regular old-fashioned rolled oats, I wouldn't necessarily soak and then discard, but what you mentioned in option (2) is great in that the soaking can still help to break down some of the anti-nutrients. Rolled oats are already pre-steamed and pressed, so I find when I soak them overnight there's hardly anything left to drain anyway as it soaks most of the liquid right up. So totally alright to enjoy as is. I hope this helps for now 😊
Dana - April 28, 2021, 4:21 p.m.
Hi There PUL
Thanks so much for all the useful information and recipes on your website 🥰
Please can you clarify, when soaking nuts and seeds, do you add salt to the soaking water? Also, do you then dehydrate the nuts and seeds, in a low oven? This is what I’ve done for years, but I’d like to check with you, as you clearly know your stuff!!!
Many thanks
Dana
PUL Team - May 1, 2021, 7:09 p.m.
Hey there, Dana, thanks for the question! If we are soaking nuts, we usually use unsalted water. We generally don't soak nuts if we're roasting or baking them - for example if used in a granola recipe or to make candied nuts. We mainly only soak nuts if we're just snacking on them as-is, or if we're using them in dressings or sauces, although we don't necessarily do this all the time. You can of course dry them out in the oven as you mentioned too if you prefer 😊 It'd definitely help increase their storage life a bit. I hope this helps for now!
Tram - May 10, 2021, 10:46 p.m.
Hi, as you mentioned you don't soak nut if you are roasting or baking them. So I wonder do the roasted nut without soaking don't have the benefit from soaking as soaked nut?
Thank you
Tram
PUL Team - May 12, 2021, 6:24 a.m.
Hi Tram, a wonderful question! If you'd like to soak the nuts overnight before roasting that would help with the absorption of nutrients in the nuts, although roasting on its own is thought to help break down some anti-nutrients (such as phytates and tannins) due to the heat!
Nuts are still incredibly wholesome whether or not they’re been soaked, so we’d suggest doing whatever works best for your schedule and lifestyle 😊
Esther - April 8, 2021, 8:05 p.m.
Hey, this is super interesting, and I am practicing soaking with nuts and beans since I have seen your video.
But now I am wondering if my daily breakfast that is cooked oats could benefit from soaking as well? So soaking the rolled oats the night before cooking them - does that make any sense?
PUL Team - April 9, 2021, 1:01 a.m.
Hi Esther, that's a really great question! For soaking oats, it may depend on the type of oats used. For steel-cut oats, we do soak them overnight in water, then drain the water before cooking in plant-based milk.
If we're using old-fashioned rolled oats, we generally do one of two things: 1) Don't soak them overnight at all, and just cook it in the morning in plant-based milk, or 2) Soak overnight in milk in the fridge, and then cook it on the stove in the morning to heat it up. We hope this helps for now and happy cooking 😃
Esther - April 26, 2021, 8:22 p.m.
Thank you so much, that helps a lot!
And I just have to add: The new website is amazing, I find myself visiting almost every day now!!
Subhashini - Oct. 12, 2023, 5:29 a.m.
Hey I wanted to know whether water in which figs are soaked can be taken or not. Does that water have something that inhibit digestion . Like I soak almonds and walnuts and throw the water . What should I do with figs water?
PUL Team - Oct. 12, 2023, 5:58 p.m.
Hey Subhashini, generally we discard the soaked water but you could use it if you'd like. This water may contain some of the nutrients and natural sugars that leach out from figs during soaking, making it slightly sweet and flavorful. There isn't a lot of evidence to suggest it would inhibit digestion 😊